Cycling: Nutrition and Integration

Integration and Rest

In addition to the characteristics related to the mechanical means, the training methodology and all the accessories used by the cyclist, it is also necessary to take into consideration a correct nutrition and a correct physical rest.

One of the most important factors linked to the lack of results in a cyclist is incorrect nutrition, or incorrect food supplementation. It is a real shame to see how, due to lack of competence in the matter, the results are inferior or even compromised.

Nutrition for the athlete, both in cycling and in other sports, is like the fuel for a racing car, if it's missing, it's not enough, or it's of poor quality, the car doesn't work.

The physical rest of the cyclist

The physical rest of the cyclist, but also that of any other athlete who practices endurance activities, can be divided into 2 types: physical rest after training and general physical rest.

Post training physical rest is the time that must elapse between one workout and the next. In other words, it is necessary to spend a period of time such as to be able to restore the energies spent relative to the achievement of the maximum supercompensative peak.

The general physical rest is instead that time that is dedicated to the night's rest; you can't think of training intensely by sleeping only a few hours a night. It is necessary to sleep continuously and comfortably at least 7-8 hours.

The cyclist's diet

The correct diet of a cyclist includes a breakfast, a lunch and a dinner with balanced food characteristics.

Breakfast must be mainly based on complex carbohydrates, reducing the quantities of milk or derivatives.

Lunch should instead be rich in carbohydrates and fruit.

Dinner, to replenish the energy expended during the day and the training, must give priority to the intake of protein (plastic function), fresh vegetables (replenishment of mineral salts and vitamins) and simple sugars (insulin peak = faster recovery of the muscle function).

During the day, away from meals and in relation to the extent of the efforts sustained by the athlete, it will be necessary to take special supplements able to provide immediate energy.

Finally, it is necessary to remember that hydration is an indispensable factor for any endurance sport and not only.

To know more:

The runner's diet

Supercompensation of glycogen

Amino acid supplements

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